Strengthen Your Legs and Hips With Cheerleading Workouts

Cheerleading is a demanding sport that requires a mix of dance, Cirque du Soleil talent and gymnastics. It’s not for everyone, however. It’s not uncommon for injuries to occur, and is the leading cause of catastrophic sports injuries in American girls and women (behind football and basketball). Performing cheerleading-specific exercises at home can improve your performance at practice and prevent injuries. Whether you’re looking for an easy at-home workout or are working to hit trophy-worthy shape, this series of cheerleading workouts will help you build the strength you need for your next routine.

Incorporating plyometric exercises, like jumps and step-ups, into your routine can help you build leg strength. Having strong legs helps with your jumps, and is an important component of a successful stunt or tumbling. Air squats are an excellent exercise for improving your lunges, as well as strengthening the muscles in your legs. Begin by standing with your feet hip-width apart. Step your right foot back into a lunge with both knees bent at 90 degrees and your back knee hovering just off the ground. Jump up and return to the lunge, alternating each time.

Including core work in your cheerleading workouts is also an effective way to strengthen your hips and back, which can improve your performance in stunts and tumbling. Core exercises include planks, V-ups, front and side planks, twisting crunches and scissor kicks. Adding these exercises to your cheerleading training routine three times per week can strengthen your core and provide the support you need for a safe, successful performance.